Resources For Athletes/Athletics Coaches!
Warming Up - Why Do We Warm Up?
- Increase blood flow to your working muscles, better preparing them for the additional workload to come.
- Increase the delivery of oxygen and nutrients to your muscles, which prevents you from getting out of breath to early or too easily.
- Prepare your heart gradually for an increase in activity, helping you avoid a rapid increase in blood pressure.
- Prime your nerve-to-muscle pathways to be ready for exercise, which can improve the quality of your workout.
- Improve coordination and reaction times.
- Reduce the chance of soft tissue (ligament, tendon and muscle) injuries by allowing your muscles and joints to move through a greater range of motion easily (and safely).
- Lubricate your joints for easier (and less painful) movement
- Increase blood temperature, which can allow you to work out longer or harder
- Prompt hormonal changes in the body responsible for regulating energy production
- Help mentally prepare you for the workout ahead, giving you a few minutes to get "pumped up" for a great workout!
DRILLS - LADDERS & MINI HURDLES
TRAINING PLANS
I hope to have training schedules/plans for competing in a 5k, 10k, half-marathon and a full marathon.
Each plan contains rest days which should be taken. Days that have an option between two things choose the one best suited to you on that day.
Some days contain stretching days and a page will be up soon regarding suitable stretches.
All plans can be downloaded as a pdf from this page.
Each plan contains rest days which should be taken. Days that have an option between two things choose the one best suited to you on that day.
Some days contain stretching days and a page will be up soon regarding suitable stretches.
All plans can be downloaded as a pdf from this page.
Training For A 5K! (10 Week Plan's)
Here is training plans for a 5k for novice, intermediate and advanced athletes, runners, joggers, walkers etc. All plans can be changed to suit your own fitness needs, any questions on a plan or tips just email me via the contact form on this page.
| 5K Training Plan - 10 Weeks - Novice |
| 5K Training Plan - 10 Weeks - Intermediate |
| 5K Training Plan - 10 Weeks - Advanced |
CREATE YOUR OWN PLAN
By clicking the file below you can download a blank 7 day plan which has 10 weeks. You can fill in a training plan that suits yourself and your physical and mental needs/capabilities. The file is an excel file and can be edited on any PC or Mac containing Microsoft excel.
| Blank 10 Week Training Plan |
